WOD Explorer

For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes

For Time: 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes

For team total: Athlete A - Clean Athlete B - Clean + Front Squat Athlete C - Clean + Front Squat + Hang Clean Athlete D - Clean + Front Squat + Hang Clean + STOH Each athlete has 2 attempts, start every 2 min Order of athletes is not set, but each athletes performs 2 attempts in a row Teammates may help changing weights Athlete may re-attempt inside of 2 min window but weight cannot be adjusted in the same lifting window Complex must be completed in 2 min window

5 worm clean & jerks 5 ring muscle ups 5 worm clean & jerks 10 Bar Muscle Ups 5 worm clean & jerks 15 Handstand Push Ups 5 worm clean & jerks 20m handstand walk

PART A Max Thruster - 4' FOR BOTH ATHLETES TRANSITION 1' PART B (Timecap 7') For Time: 5 ROUNDS 3 Shuttle Runs 6 Power Cleans (40/25kg) 6 Shoulder to Overhead (40/25kg) 6/12/18/24/30 Toes to Bar

WOD 2 Time cap: 15 min Max Weight  S2OH from rack Front SQUAT from rack CLEAN

Intermediate 3 Rounds For Time 12 SYNCHRO CLEAN + JERKS  10 SYNCHRO BURPEE BOX JUMPS 12 SYNCHRO THRUSTERS  10 SYNCHRO BURPEE BOX JUMPS 12 SYNCHRO FRONT RACK LUNGES  10 SYNCHRO BURPEE BOX JUMPS M: 40kg/ 24" | F: 30kg/ 20" Scaled 3 Rounds For Time 12 SYNCHRO CLEAN + JERKS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO THRUSTERS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO FRONT RACK LUNGES 10 SYNCHRO BURPEE BOX STEP UPS M: 20kg/ 24" | F: 15kg/ 20" Teens 3 Rounds For Time 12 SYNCHRO CLEAN + JERKS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO THRUSTERS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO FRONT RACK LUNGES 10 SYNCHRO BURPEE BOX STEP UPS B/G: 7.5kg/ 20"

Intermediate (A) BUY IN - 5 ROUNDS 19/24 CALS ON THE ROWER 12 SYNCHRO TOES-TO-BAR* (B) IN THE TIME REMAINING, AS MANY ROUNDS AS POSSIBLE: 3 SYNCHRO DEADLIFTS* 2 SYNCHRO HANG CLEANS* 1 SYNCHRO SHOULDER TO OVERHEAD* M: 60KG | F: 40KG *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME Scaled (A) BUY IN - 5 ROUNDS 15/18 CALS ON THE ROWER 12 SYNCHRO KNEES-TO-CHEST* (B) IN THE TIME REMAINING, AS MANY ROUNDS AS POSSIBLE: 3 SYNCHRO DEADLIFTS* 2 SYNCHRO HANG CLEANS* 1 SYNCHRO SHOULDER TO OVERHEAD* M: 30KG | F: 20KG *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME Teens (A) BUY IN - 5 ROUNDS 12/15 CALS ON THE ROWER 12 SYNCHRO KNEES-TO-CHEST* (B) IN THE TIME REMAINING, AS MANY ROUNDS AS POSSIBLE: 3 SYNCHRO DB DEADLIFTS* 2 SYNCHRO DB HANG CLEANS* 1 SYNCHRO DB SHOULDER TO OVERHEAD* M: 7.5KG | F: 7.5KG *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME

Beginner For Time 100 Single Unders 10 Cleans 20/15 Pull Ups 100 Single Unders 8 Cleans 15/10 Pull Ups 100 Single Unders 6 Cleans 10/5 Pull Ups Barbell: Man 50-60-70, Woman 30-35-40 Gymnastics: Man/Woman ************************************** Scaled For Time 100 Double Unders 10 Cleans 30 Pull Ups 100 Double Unders 8 Cleans 20 Chest to bar Pull Ups/20 Pull Ups 100 Double Unders 6 Cleans 10 Bar Muscle Ups/10 Pull Ups Barbell: Man 80-90-100, Woman 40-45-50  Gymnastic: Man/Woman ************************************* Master 40+ For Time 100 Double Unders 10 Cleans 30 Pull Ups 100 Double Unders 8 Cleans 20 Chest to bar Pull Ups 100 Double Unders 6 Cleans 10 Bar Muscle Ups Barbell: 70-80-90

FOR TIME – SHUW: 40 Box jumps @24 in 40 Cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @60kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @30 in 30 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @60kg  time break po každém kole Time cap: 18 min

FOR TIME – SHUW: 40 Box jumps @20 in 30 Cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @40kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @24 in 20 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @40kg  time break po každém kole Time cap: 18 min

FOR TIME – SHUW: 40 Box jumps @24/20 in 35 cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @60/40kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @30/24 in 25 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @60/40kg  time break po každém kole Time cap: 18 min

A) FOR TIME  1000/800m Row B) In the remaining Time of 9 Minutes Find Max Weight of Complex 3 Hang Squat Clean + 1 Shoulder to OH Score 1: Time of Row Score 2: Max Weight

Death by: Hang Squat Cleans  perform 1 rep every 0:10 RX Individuals: 85/60kg Masters Individuals: 70/50kg As soon as one hand leaves the bar or the plates touch the ground, the person is out.

For Time Timecap 6:00 RX Individuals finalists only : 9/7 Ring Muscle-ups 9 Dual KB Clean & Jerks 16/12kg 7/5 Ring Muscle-ups 7 Dual KB Clean & Jerks 24/16kg 5/3 Ring Muscle-ups 5 Dual KB Clean & Jerks 32/24kg

For Time Timecap: 8:00 Intermediate Teams: 30 Back Squats 100/65kg 30 DB Box Step-overs 2x 22.5/15 to 50cm 30 Squat Cleans 60/42.5kg Regular Teams: 30 Back Squats 80/50kg 30 DB Box Step-overs 2x 15/10 to 50cm 30 Squat Cleans 50/35kg

For Time Timecap: 12:00 RX Teams: 12 Sync. Bar Muscle-ups 24 Clean & Jerks 70/50kg 12 Sync. Bar facing Burpees 9 Ring Muscle-ups to share 18 Clean & Jerks 70/50kg 9 Sync. Bar facing Burpees 6 Sync. Muscle-ups Ring & Bar 12 Clean & Jerks 70/50kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees Intermediate Team: 12 Sync. Chest-to-Bar Pull-ups 24 Snatches 45/30kg 12 Sync. Bar facing Burpees 9 Bar Muscle-ups to share 18 Snatches 45/30kg 9 Sync. Bar facing Burpees 6 Sync. Bar Muscle-ups  12 Snatches 45/30kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees Regular Teams: 12 Sync. Pull-ups 24 Snatches 35/25kg 12 Sync. Bar facing Burpees 9 Chest-to-Bar Pull-ups to share 18 Snatches 35/25kg 9 Sync. Bar facing Burpees 6 Sync. Chest-to-Bar Pull-ups 12 Snatches 35/25kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees

Event 3 For time 3 omgångar time cap 5 min/omgång 1 omgång = flödet nedan. 2 rounds (1 round each) 3 lateral burpees over bar 3 cleans* 2 hang cleans* 1 clean* 3 lateral burpees over bar Directly into 2 rounds (1 round each) 3 lateral burpees over bar 3 cleans** 2 hang cleans** 1 clean** 3 lateral burpees over bar *Vikt 1 **Vikt 2 Omgång 1: 25/35 kg + 30/40 kg Omgång 2: 35/45 kg + 40/55 kg Omgång 3: 45/60 kg + 50/70 kg

Main Arena  For time - Time cap: 12 min 15 rep - Bar Facing Burpees 15 rep - Shoulder 2 Overhead 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges 15 rep - Bar Facing Burpees 15 rep - Hang Power Cleans 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges 15 rep - Bar Facing Burpees 15 rep - Front Squats 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges RX:  Women - Barbell 45 kg; Men - Barbell 70 kg Intermediate:  Women - Barbell 35 kg; Men - Barbell 55 kg Beginners:  Women - Barbell 25 kg; Men - Barbell  40 kg

P1 - 16/14 Cal Row + 8 Cleans  P2 - 16/14 Cal Row + 8 Cleans  P1 - 14/12 Cal Row + 6 Cleans  P2 - 14/12 Cal Row + 6 Cleans  P1 - 12/10 Cal Row + 4 Cleans  P2 - 12/10 Cal Row + 4 Cleans  P1 - 10/8 Cal Row + 2 Cleans  P2 - 10/8 Cal Row + 2 Cleans 

for load 1 clean (anyhow) +1 hang clean (anyhow) +1 front squat time cap: 8 min

amrap 12' 15/12 cal row each 8 squat cleans (split as you like) 10 synchro knee raises 15/12 cal row each 6 thruster (split as you like) 8 synchro leg raises 15/12 cal row each 4 cluster (split as you like) 4 synchro burpee pull ups barbell weights: men: 45 kg women : 30 kg

Athletes will receive two scores.   One for Part A (reps) and one for Part B (weight in Kg) Parts A+B should be performed on a continually running clock of 15 minutes.   Part B should start immediately following completion of Part A at 9 minutes. Part A: AMRAP in 9 minutes Bar Weight:  Elite 60/40kg.   Advanced 50/35kg.  Master 35+ 60/35kg.   Master 40+ & 45+ 50kg,  Teens: 40/25kg 10 shoulders to overhead  20 bar-facing burpees over  30 toes to bar  20 shoulders to overhead  20 bar-facing burpees over  20 chest to bar pull-ups  30 shoulders to overhead  20 bar-facing burpees over  10 bar muscle-ups Straight into:   Part B: 1 rep max lift, 6-minute time cap 6 Minutes to find  1 RM - Hang Squat Clean Athletes start standing under the pull-up bar.  Last lift in Part B must be completed before the timecap.

Minut 11:00 - 36:00 (mm:ss) TC 25 min 40 Thruster med wallball 4 kg 30 KB swing 6 kg 16 cal Skierg 15 Goblet squats 6 kg 10 KB clean 6 kg 15 Goblet squats 6 kg 16 cal Skierg 30 KB swing 6 kg 40 Thruster med wallball 4 kg Flöde Atleten startar del B ståendes upprätt vid sin wall ball och först när tiden startar får atleten ta upp bollen och genomföra sin första wall ball. När atleten genomfört sina 50 wall balls tar sig denne till sin kettlebell och genomför 40 kettlebell snatch. Efter detta beger sig atleten till sin ski-erg och genomför 30/24 kalorier ski-erg för att därefter åter ta sig till kettlebells. Där genomförs 20 front rack squats, 10 clean & jerk samt 20 front rack squats innan atleten åter tar sig till sin ski-erg och utför 30/24 kalorier. När dessa är avklarade tar sig atleten till en kettlebell och genomför 40 snatch innan testet avslutas med 50 wall balls. Tid tas när bollen träffar target på sista wall ballen. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas atleten med ungefär 45 graders vinkel snett bakifrån i wall balls för att kunna bedöma djup samt träff med boll på target. Arbetet med kettlebells filmas med fördel snett framifrån för att kunna bedöma djup samt utlåsning beroende på övning. Ski-erg filmas så att displayen är väl synlig.

2 Rep Max Hang Squat Clean ______________ SCALED (45+) any Clean (Power or Squat)

RX (16 - 44) 9 Tombstone Cleans (40/30kg) 12 Wall Balls (9/6kg) 15/12 cal. Row _____________ RX (45+) + SCALED (all Divisions) 6 Sandbag Cleans (30/20kg) 9 Wall Balls (6/4kg) 15/12 cal. Row

Komplex: 1 Clean + 2 Hang Clean 3 Intervalle: 30 Sek. ON / 60 Sek. PAUSE Score: Schwerster erfolgreich absolvierte Komplex (in kg) Tiebreak: Max. Reps Front Squats innerhalb der 30 sec, direkt nach erfolgreichem Komplex Bewertung & Vergleichbarkeit: - Gewichtssprünge in 2,5 kg möglich - Männergewicht wird mit Faktor 0,7 multipliziert und angeglichen. Siehe Tabelle.

3 rounds for time: 15 cal Echo bike 1 barbell complex 10 Lateral burpees over barell *Barbell complex: 12 Deadlift 9 Hang Power clean 6 Alternating forward lunges (40kg) Time cap: 10 min

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

3 Minute AMRAP  30 Toes To Bar  20 Pull Ups 10 Chest to Bar Pull Ups  rest 3 minutes  3 Minute Window 50 DUs  Max Squat Clean to Overhead  Weight: 135/95lbs (61/43kg)  rest 3 minutes  3 Minute AMRAP  Calorie Row